robbclark1's log

[robbclark1]

Since I stopped max-ot, i thought I would start a new log 2-24-07 - Legs/shoulders Squat 3 sets 5 x 175 1 leg hack squat 3 sets 10 x 120 (plus sled) Romanian dead lifts 3 sets 4-5 x 70 in each hand Dumbbell press 2 sets 8 x 40 1 set 5 x 45 eh, I forgot what else 2-27-07 Swim - 45 minutes 2-28-07 - Chest/Tris Barbell bench 3 sets 5-6 x 145 Incline bench 3 sets 5-6 x 115 Full dips 1 x 8 1 x 6 Tricep pull down 3 sets 10 x 52kg Misc exercises 3-1-07 - Back/biceps Deadlift 3 sets 5-8 x 205 bent over row 1 set 12 x 135 2 sets 6-7 x 170 Lat pull down 1 set 10 x plate 8 2 sets 8 x plate 9 Cable barbell curls 3 sets 6 x 52.5kg 1 arm cable hammer curl 3 sets 7 x 24.5kg Misc pull ups

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[blouisgod]

nice meng!

[robbclark1]

3-2-07
Swim 45 minutes

3-3-07 - Legs/shoulders
Tried to squats but knee hurt
Leg press (not free plates)
1 set 12 x 290
1 set 10 x 310
1 set 8 x 350

Hamstring curls
1 set 10 x 60
2 sets 8-9 x 60

Smith barbell press
3 sets 6 x 70 (+bar)

Pull up (lay on tilted bench and pull barbell from legs to over head with straight arms)
3 sets 6 x 35lbs

dumbbell side raises (more like beer raises)
1 set 10 x 35
1 set 10 x 40
1 set 7 x 45

Hand stand should press (put feet on smith bar and do a press)
1 set 12
1 set 8

Kinda a weak workout

[robbclark1]

3-4-07
Stretch day

[robbclark1]

3-5-07
Swim 35 minutes

3-6-07
Dumbell chest press
2 sets 6 x 70
1 set 5 x 70

Dumbbell Incline
2 sets 6 x 55
1 set 5 x 55

Dumbbell Tricep extension (2 arms)
3 sets 6 x 65

Cable kickbacks
3 sets 7 x 20ish kg

Cable flies
1 set (forgot the weight, lol)

barbell chest pullover
2 sets 6 x 65

Dips
1 set x 10
1 set x 7

[robbclark1]

3-7-07 - Back/biceps

Deadlifts
1 set 10 x 205
2 sets 6 x 215

Barbell curls (straight bar)
1 set 10 x 65
2 sets 6 x 75

Bent over back pull
1 set 5 x 95 (+ bar)
2 sets 7 x 85 (+ bar)

1 arm cable culr
3 sets 6 x 29kg

close grip lat pull down
1 set 10 x 90
2 sets 6 x 100

Wide grip cable curl (laying on floor to take back out)
1 set 8 x 100
2 sets 6 x 100

Reverse fly (for back)
3 sets 6 x ~15kg in each hand

1 set of supinated chin ups

3-8-07
EDIT: planned on swimming but it turned out to be a lazy day

[robbclark1]

3-9-07
Swim - 40 minutes
3/4 of a mile

[MisterFrankieJ]

Hey Rob just out of curiosity what is your diet like? Bulk or cut?

[robbclark1]

Originally Posted by MisterFrankieJ

Hey Rob just out of curiosity what is your diet like? Bulk or cut?

I just eat healthy. I am afraid to really eat 4000 calories to bulk because I am afraid to get fat. Fear of fat FTL!

I probably eat 2500 calories a day. Most of my foods are unprocessed (fruits, meat, veggies) with some processed carbs like Kashi cereal. Only liquids are milk and water, occasionally juice.

[robbclark1]

I did legs and shoulders yesterday but forgot it already...

Today was lazy

[robbclark1]

3-13-07 Chest and tris

Bench press
3 sets 6 x 145

1 arm cable pull down (partially supiated)
3 sets 7 x 46.6

Incline press
1 set 7 x 120
2 sets 5 x 120

Dumbbell tricep extension (2 hands)
3 sets 6 x 65

Pull over (2 hands)
3 sets 6 x 65

Tricep pulldown
1 set 7 x 80 (rope)
1 set 7 x 80 (straigt bar)
1 arm cable fly (fricken other side was broken!)
1 set 8 x 50

Dips
1 set 7
1 set 5

Misc pushups
Some abs

[robbclark1]

3-14-06 back and biceps

Deadlifts
warmups
1 set 6 x 235
2 sets 4 x 235 (damn wrists/hands gave out!)

back pull (cable, sitting)
1 set 10 x 80
2 sets 8 x 90

bicep cable curl (with rotating handles)
1 set 8 x 100
2 sets 6 x 100

Bicep cable curcl (1 arm, rope, hammer curl)
3 sets 6 x 50

Lat pull down (machine with chest press, not normal lat pull down, 1 arm at a time)
1 set 8 x 55
2 sets 7 x 60

preacher curls (straight bar)
1 set 6 x 65
2 sets 5 x 65

Reverse fly
2 sets 6 x 12.5kg

[robbclark1]

3-15-07
Swim - 35 minutes ~3/4 mile

[robbclark1]

3-16-07 legs and shoulders

Squats
warmups
2 sets 8 x 165
1 set 7 x 165

Dumbbell press
2 sets 8 x 40
1 set 6 x 40

Leg extension (1 leg)
1 set 12 x 80
2 sets 10 x 90

Hamstring curl (1 leg)
3 sets 8 x 70

Reverse flies, tilted (1 arm dumbbell) - targets rear delt
3 sets 10 x 20

Front raise
3 sets 6 x 30

[robbclark1]

too much stuff going on

3-20-07 Tap the CNS day

Squats
warm ups
2 sets 7 x 165
1 set 6 x 165

Deadlifts (i need some frickin chalk!!)
warm ups
2 sets 6 x 215
1 set 6 x 205

bench press
2 sets 7 x 145
1 set 6 x 145

bent over row (close grip with barbell for lats)
1 set 10 x 160
2 sets 8 x 170

1 set of assisted pull ups
1 set of assisted dips